3 min rowing
10 min SMR
10 min joint mobility complex
Superset:
1A: Grappler Press
8 sets * 3 reps @ 50#DB
1B: Pistol Squats (to seated then power upwards)
8 sets * 3 reps/leg @ BW
Superset 2:
2A: Barbell Power Clean and Press
5 sets * 4 reps @ 135#
2B: Towel-grip pull-ups
5 sets * 6 reps
Rehab: Rotator Cuff and Neck rehab
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